Rss

Archives for : October2017

Wednesday, 11.1.17

 

Deadlift
10@50%
5@75%
3@83%
3@85%
3@85+%
5@80%
10@60%

 

7:00 AMRAP
10 SDHP 135/95
19 push presses 135/95

Tuesday, 10.31.17

 

Run 400m
1:00 rest
Run 800m
1:00 rest
Run 1,200m
1:00 rest
Run 1600m

Monday, 10.30.17

 

3pos snatch (hh,mh,lh)
5@50%
1@65%
1@75%
1@70%
5×1@75+%

 

12 AMRAP
60 DU
30 wall balls 20/14 to 10
3 rope climbs

Sunday, 10.29.17

Enjoy your rest day

 

 

wod:

lay down

2 min rest

roll on your side

2min rest

get up go pee

2min rest

wash hands max reps

Saturday, 10.28.17

LBNC testing today and tomorrow. Test during regular class times.

 

 

Power Clean + 2 FS + PJ

3@50%

2@65%

10min to build to heavy complex

 

4×20 lunges 115/75

50 goblet squats

Friday, 10.27.17

LBNC pictures due today by 5pm. Email to info@stampedecrossfit.com.

 

 

800m run

50 wall balls 20/14

50 box jumps 24/20

600m run

35 wall balls

35 box jumps

400m run

25 wall balls

25 box jumps

Thursday, 10.26.17

LBNC measurements today from 430-630pm. Open gym from 330-630pm. CrossFit Class at 630pm.

 

 

3 POS CLEAN (HH, MH, LH)

5@50

1@65

1@75

1@70

5×1@75+%

 

jerk after last position

 

10min amrap

20 GHD sit ups

5 squat cleans 205/145

Wednesday, 10.25.17

New member sign ups now available. Ask your coach for details.

 

 

800m run

2min rest

200 dubs

2min rest

50 burpees

2min rest

200 du

2min rest

800m run

Tuesday, 10.24.17

Barbell for Boobs november 4th! Find a partner and sign up!

 

 

 

2 POS SNATCH LH + HH

5@50

4@60

2@70

2@75

2×1@80

3 attempts to find heavy complex

 

LBNC #2 (20min cap)

5 rounds

6 GTO 135/95 65%

7 ring dips

50 DU/1min

9 front squats

10 wall balls 20/14

 

 

Monday, 10.23.17

Alumni Special now available, $75 (1/2 off) for 10 class punch cards.

 

 

LBNC #1

10min AMRAP

10 box jump 24/20

10 squat clean 95/65 50%

2min rest

10min amrap

5 burpee box jump over 24/20

10 GTO 95/65 50%

 

POST WOD

800m run

rest

600n rub

rest

400m run

*rest as desired